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WODS (Workout of the Day)

200922

CrossFit Nauset - CrossFitView Public WhiteboardWarm-upWarm-up (No Measure)AMRAP x 5 MINUTES 1 Burpee 2 Alt. Step-ups 3 Air Squats 4 Tuck-upsStrengthBack Squat (8-8-8)8-8-8* Back Squat *Start moderate build to moderate-heavy. (Score is Weight)Workout"VIBRANIUM"...

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200921

CrossFit Nauset - CrossFitView Public WhiteboardWarm-upWarm-up (No Measure)3 SETS* (5:00 CAP) 20 Jumping Jacks 100m ROW/AB 8 Good Mornings 6 Snatch Grip Deadlifts 4 Muscle Snatches *Start first set with PVC, second set with PVC or barbell (athlete choice), third set...

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200919

CrossFit Nauset - CrossFitView Public WhiteboardWarm-upWarm-up (No Measure)EMOM x 6 MINUTES MIN 1 - 6 Burpees + MAX Alt. DB Sumo Deadlifts MIN 2 - 4 Alt. Step-Overs + 5/5 Single Arm DB Push Press MIN 3 - 4 Box Jump Overs + MAX Hollow HoldStrengthMetcon (No...

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200918

CrossFit Nauset - CrossFitView Public WhiteboardWarm-upWarm-up (No Measure)AMRAP x 6 MINUTES :45 Row/AB 10 Barbell Deadlifts 10 Air Squats into BB Front Squats 10 Hang High PullsStrengthMetcon (Weight)EVERY 1:30 x 6 SETS* 3 Power Cleans + 3 Front Squats *Keep weight...

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200917

CrossFit Nauset - CrossFitView Public WhiteboardWarm-upWarm-up (No Measure)4 ROUNDS (5:00 CAP) 10 Kip Swings 10 Slam Balls 5/5 Alt. DB Strict Press 5/5 DB Renegade Row w/o Push-upStrengthMetcon (Weight)4 SETS 7/7 SA DB Bench Press 10/10 SA DB Supported Row -Rest as...

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200916

CrossFit Nauset - CrossFitView Public WhiteboardWarm-upWarm-up (No Measure)3 SETS (6:00 CAP) 5 Slow Bodyweight Good Mornings 10 Alt. Reverse Lunges (deep step back) 5 Slow "Descent" Deadlifts (Start w/ Light Weight, Add Each Round)* 10 Scap Pull-Ups *Trace body with...

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200915

CrossFit Nauset - CrossFitView Public WhiteboardWarm-upWarm-up (No Measure)3 SETS (:20 ON/ :10 OFF) MOVT 1 - Jumping Jacks MOVT 2 - KB Deadlifts MOVT 3 - BurpeesStrengthShoulder Press (10-10-10)10-10-10* Strict Press *Start light build to moderate. (Score is...

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200914

CrossFit Nauset - CrossFitView Public WhiteboardWarm-upWarm-up (No Measure)AMRAP x 2:30 MINUTES 30 Single Unders 10 Lunges 5 Up-Downs Into… AMRAP x 2:30 MINUTES 20 Double Unders or :20 Double Under Attempts 10 Air Squats 5 BurpeesStrengthBack Squat (10-10-10)10-10-10*...

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Saturday

CrossFit Nauset - CrossFitView Public WhiteboardWarm-upWarm-up (No Measure)2 ROUNDS (6 MINUTE CAP) 1:00 Bike 10 Hollow Flutter Kicks 30 Single-Unders 5/5 Single Arm KB Strict PressStrengthMetcon (No Measure)3 SETS FOR QUALITY 20 Hanging Flutter Kicks 16 Alt. DBL KB...

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200911

CrossFit Nauset - CrossFitView Public WhiteboardWarm-upWarm-up (No Measure)AMRAP x 5 MINUTES 10 Clean Deadlifts 10 Hang High Pulls 10 Muscle Cleans 20 Mountain ClimbersStrengthMetcon (Weight)6 SETS* 1 High Hang Power Clean + 1 Above the Knee Power Clean + 1 Power...

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